A healthy diet makes it easy for you to spend your period
Menstruation is something that every woman has to suffer. The pre-discomfort crowd accounts for about 80%: abdominal pain, chest tightness, irritability, long acne... Every month, “Big Auntie†has a few days before her visit. Symptoms of the group attack and how can people not worry?
Nutrition experts have found that premenstrual discomfort is related to the lack of nutrients, and that by adding the appropriate vitamins, you can easily and comfortably spend this time.
Question one: moody
Every time before menstruation, Xiao Jie will become moody, easily cry, depressed, and even change his mood.
Lack of elements: The vitamin B6 study showed that women who consumed enough vitamin B6 were able to maintain emotional stability before the menstruation, because vitamin B6 helps to synthesize neurotransmitters that increase mood, such as dopamine. Another study showed that vitamin B6 can alleviate premenstrual anxiety if taken together with magnesium preparations.
Recommended food: cauliflower, carrot, banana
Problem two: chest discomfort
When Zhang Lin approaches menstrual period, she finds her chest hardens and her breast tenderness cannot touch at all. In fact, this is one of the common symptoms of premenstrual syndrome.
Lack of elements: Vitamin E intake of vitamin E in women, chest discomfort will be reduced by 11%. This nutrient can reduce the production of prostaglandins, a substance that can cause a series of premenstrual pain. Vitamin E can also relieve abdominal pain.
Recommended food: vegetable oil, spinach, cereals
Question 3: abdominal pain
In the United Kingdom, one week before the menstrual cycle, intermittent abdominal pain is felt. When the menstrual period approaches 2-3 days, the pain becomes more severe.
Lack of elements: Inflammation of the indomethacin 3 is the most common premenstrual problem. If a woman consumes more indole-3 fatty acids in her daily diet, she will be able to relieve her abdominal pain by 40%. Insulin-3 can reduce the secretion of a hormone in the female body, and this hormone may increase the abdominal pain caused by the uterine contraction in the early period. Insulin-3 also relieves anxiety caused by premenstrual syndrome.
Recommended food: deep-sea fish, such as salmon, tuna
Question 4: Insomnia, sleep quality is not high
Crystal had been insomnia since the first week, and even if he fell asleep, he could easily wake up and Jingjing felt tired and exhausted.
Lack of element: Tryptophan due to hormonal changes, about 60% of women are not easy to fall asleep in the past week. However, tryptophan can effectively improve sleep quality. The body will use tryptophan to produce a chemical compound amine to help you fall asleep safely.
Recommended food: turkey, beef, pecan
Question 5: Acne
Every morning in the morning can know his or her time accurately, because before that, hateful acne is always on her pretty face.
Lack of elements: Zinc acne is a woman's most annoying problem to find trouble. According to a study, the zinc content of women who do not have acne is significantly higher than women with acne. Zinc can hinder the growth of an enzyme that can cause inflammation and infection. In addition, zinc can reduce skin oil secretion and reduce the chance of infection. So to eliminate small acne, give yourself a little zinc!
Recommended food: beef, big meat, lamb, shrimp, pumpkin
Question 6: Addictive sweets
Ape always gains weight during the first week of the cycle, because she is particularly hungry at this time, and she has a strong desire for sweets.
Lack of elements: Calcium intake by women who have more calcium intake before, the feeling of hunger will be reduced by 48%. Because the secretion of estrogen increases at this time, calcium is prevented from being dissolved in the blood. Because of calcium deficiency, women's emotions are also more prone to ups and downs, and women with bad moods are prone to ventilating through overeating. By supplementing high-calcium foods, you can alleviate the symptoms of premenstrual hunger, while also relieving premenstrual headaches and eliminating body edema.
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